The Climbing Dietitian | Your Sports Nutrition Expert | Brisbane Dietitian & Nutritionist
  • Home
  • Meet Your Dietitian
  • Work With Me
    • 1:1 Nutrition Coaching
    • Dietitian Consultations
    • Weight Loss Coaching
    • Basketball Dietitian
    • NDIS Dietitian Support
    • Hire Me As A Speaker
    • Grassroots Nutrition Initiative™
    • What The FAQ
  • E-Books
  • Blog
  • Podcast
  • Contact Me

NUTRITION BLOG

HOW MUCH PROTEIN DO YOU REALLY NEED TO BUILD MUSCLE?- THE ANSWER MAY SURPRISE YOU

1/10/2018

6 Comments

 
How much protein do you need to build muscle for fitness workouts and health
Protein, bro! Yeah but how much? A frequently asked question, seldom correctly answered. Read on to hear a Dietitians perspective on this ever popular topic. ​
What if I told you that there is such a thing as too much protein. Would you believe me? Maybe...maybe not. Well either way i'm here to tell you that in fact that is true (there's such a thing as too little AND too much - no joke). Protein is touted as the "magic nutrient" which should be consumed in very high quantities to maximize gains - the premise is "the more protein = the more muscle you'll build". People tend to also think only carbs and fats need to be considered when it comes to optimizing fat loss (notice how I specified FAT loss? ... Make note of that) and that protein is exempt from the equation so to speak. 

Well this is all simply bro science, folks. Nutrition pseudoscience. Let me explain because what's a sweet fact without a little backup information to really get the nerdy juices flowing (aka protein meat sweats - to keep in line with the theme of today's post). 

Protein requirements are dependent on a number of factors such as age, gender, activity level, type of training, training load, preferences, your health condition/status, lifestyle, and very importantly your goals (never de-value the importance of individualization - it's the cornerstone of my approach to nutrition prescription with ANYONE). 

For the average Australian, the recommended adequate (NOTE I said adequate - not optimal) protein requirements are generally around 0.8-1.0g/kg of body weight/day - this is typically your low to moderate sedentary lifestyle peeps or for baseline protein intake adequacy. However, it is important to note that adequate & optimal can make the difference for whether muscle synthesis is  achieved (or achieved to your desired level)- especially when you factor in my previous point of the importance of personalizing nutrition protocols to the individual. This is due to the fact protein isn't just used for muscle mass building but is involved in many processes in the body including repairing damage caused by activity before it even thinks about getting you those oh-so-sweet gains.

My recommendation for protein intake (high quality sources) for the general active population (and also including our wise elderly folk - dang sarcopenia!) is 1.2-1.6g/kg per day. This is in line with recent research and is a solid target for anyone wishing to either maintain lean muscle mass or maybe even build some lean mass - under normal conditions. 

Obviously this amount isn't necessarily applicable for athletes or for those people who exercise quite regularly/want to build lean muscle mass (particularly in hypocaloric conditions). In these instances a greater protein intake may be justified to compensate for additional muscle breakdown and recovery times as well as to optimize muscle synthesis to achieve more specific performance or aesthetic goals (think power athletes or bodybuilders). Also, the importance of increased protein optimization in athletes (or normal people) who are in a hypocaloric state (i.e. maintaining an energy deficit for the goals of fat loss/becoming a lean machine) while following a resistance-training program, is especially crucial to ensure muscle atrophy is attenuated as much as possible during this "cutting phase" or weight loss effort.

The research supports protein intakes of 1.6-2.2g/kg/day in athletic folks to achieve optimal lean muscle synthesis and minimize any undesirable outcomes. When you factor in dieting (in this scenario we mean training in an energy deficit to achieve fat loss) where muscle retention is the goal then this range can be bumped up to 2.3-3.1g/kg fat free mass/day.

As the great Alan Aragon says - personal preferences should dictate which specific protein target you choose (regardless of gender) as there are very little contraindications to the higher protein intakes (NOTE: applies to generally healthy individuals without kidney problems). However, please note that intakes above this have found to have minimal benefit or effect and doesn't "boost" sweet gains acquisition.  Your body either uses it for other processes or gets rid of it from the body as "waste". 

Remember at the start of this piece how I highlighted FAT LOSS? - this is because optimizing protein intake is important to reduce muscle mass loss (when we want to lose weight we want to get rid of specifically FAT and not muscle- or at least I hope so!). So the importance of protein is highlighted here as intakes that are too low will increase risk of lean mass loss (and hinder fat burning) and excessive intakes may lead to an energy excess (if not dialed down and factored into energy balance/deficit) which in turn may also hinder fat burning. Again this all needs to be individualized via working closely with an qualified Accredited Dietitian - so "too low" and "too high" can be very different from person to person. 

Protein distribution for optimal muscle recovery and synthesis is also another nutritional consideration when working with active individuals or athletes. This topic will be covered in a later post so stay tuned and watch this space!

IN SUMMARY - Key message here though is simple, protein requirements are lower than what many inaccurate sources on the net will have you believe (300+ grams daily anyone? haha) and it is highly individual and not a one-size-fits-all. The Dietitian recommended protein intake is clearly higher for active individuals (1.6-2.2g/kg/d) and lower for the average Joe (0.8-1g/kg/d). However, due to the minimal contraindications to higher than "normal" intakes of proteins and through my personal experience with working with many weight loss/active clients - 1.2- 1.6kg/kg/d is a good ball-mark figure to aim for! Extreme high protein intakes are unnecessary and the 'extra' protein will simply go unused for the purposes of muscle synthesis so may be a expensive, smelly (that protein farts struggle), and futile strategy. 

Trust me...i'm a Dietitian ;)

Hope you gained some value from this piece you beautiful humans! If you have, please feel free to comment below and share this blog! I'll appreciate it heaps. Also, check me out on my socials below for more evidence-based, no-nonsense nutrition advice. 

Until next time,

The Climbing Dietitian
6 Comments
Archit Mehta
29/9/2023 04:05:16 am

I really enjoyed reading your blog post. It was informative and presented in a way that was easy to understand. <a href="https://44e5810bjw5yax07w48avi0u3g.hop.clickbank.net" target="_blank">click here</a> to learn more about the topic. Looking forward to your future posts!

Reply
Archit Mehta
29/9/2023 07:40:48 pm

I'm grateful for the valuable information you've provided in this post. It's a comprehensive resource. To delve deeper, <a href="https://219a76x8lxgudm2jjlle88maft.hop.clickbank.net" target="_blank">click here</a>.

Reply
Archit Mehta
11/10/2023 02:16:12 am

I appreciate the effort you've put into research for this article. The data and statistics you've included add credibility. <a href="https://9d6605tyvw7mdlcmq5o3rp3y3u.hop.clickbank.net" target="_blank">click here</a> for additional insights.

Reply
ROSY WILLSON link
17/11/2024 04:33:51 pm

Thank you for writing such an helpful and informative blog post.
I couldn't believe the results I achieved with the incredible weight loss natural remedy. Shedding an amazing 50kg, going from 120kg to 70kg, without exercise & diet control is truly life-altering. Probably no one will believe it unless & until anyone read this blog and try it for once <a href="https://healthnwealthbooster.blogspot.com/2024/08/natural-remedy-for-insomnia-and-obesity.html" target="_blank">click here</a>. to witness the magic!

Reply
Carolina Bosco
3/2/2025 02:26:15 am

Hi sis n bros
I was stuck at 100kg for years until I found this Nagano supplement. It helped me achieve my dream weight of 65kg. Say goodbye to stubborn fat and hello to a healthier, happier you. <a href="https://0f9a0d2022zsapkhen0ekzaneu.hop.clickbank.net" target="_blank">click here</a> to get started!

Reply
Putri link
3/2/2025 01:58:14 pm

How do you recommend individuals determine the right amount of protein for their specific needs, especially when considering factors like activity level, training goals, and overall health status? Regards <a href="https://jakarta.telkomuniversity.ac.id/en/multilingual-wpml-plugin-usage-guide/">Telkom University Jakarta</a>

Reply



Leave a Reply.

    Author

    Hi there! My name's Aleksa Gagic - i'm a Brisbane Sports Dietitian & Brisbane Sports Nutritionist. I have 7+ years experience in providing professional nutrition consulting and want to help you learn about the power of flexible nutrition. 

    I started this blog to provide quality evidence-based nutrition information, guide you on real nutrition practices & principles, share awesome nutritious recipes, as well as debunk B.S. & misinformation. 
    ​
    Hope you enjoy and gain value from this blog. Please share and spread the word so more people can learn about #nutritiontruth. 

    To your peak,
    Aleksa (Sports Dietitian)

    Archives

    June 2025
    May 2025
    April 2025
    March 2025
    February 2025
    January 2025
    November 2024
    October 2024
    September 2024
    August 2024
    July 2024
    June 2024
    May 2024
    April 2024
    March 2024
    February 2024
    January 2024
    December 2023
    November 2023
    October 2023
    September 2023
    August 2023
    July 2023
    June 2023
    May 2023
    April 2023
    March 2023
    February 2023
    January 2023
    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    June 2021
    April 2021
    March 2021
    November 2020
    July 2020
    June 2020
    May 2020
    March 2020
    December 2019
    December 2018
    November 2018
    October 2018

    Categories

    All

    RSS Feed

Picture

QUICK LINKS

Home
About Me
1:1 Nutrition Coaching
Dietitian Consultations in Brisbane
Contact Aleksa The Sports Dietitian
Nutrition Blog 
Nutrition Podcast
Google business profile for Brisbane Sports Dietitian Aleksa

GOOGLE REVIEWS

Aleksa - Brisbane Sports Dietitian & Sports Nutritionist

I have been working with clients (from athletes to busy parents to active corporate professionals) for 8+ years - helping them leverage real nutrition solutions to enable them to reach their peak potential. In addition to my real world experiences, I am a university qualified health professional so you can rest assured you are getting advice & coaching that is evidence-based & tailored to you. While I am a Brisbane Sports Dietitian & Nutritionist/Nutrition Coach, I also offer high level online consulting for clients across Australia. 

Contact us

Phone: 0412313547
Fax: (07) 3112 4207
a[email protected]
Online nutrition coaching available Australia wide:
- Sports Dietitian Brisbane
​- Sports Dietitian Bulimba
- Sports Dietitian Sunshine Coast
- Sports Dietitian Gold Coast
- Sports Dietitian Sydney
- Sports Dietitian Melbourne
- Sports Dietitian Adelaide
- Weight Loss Dietitian Brisbane
- Nutrition Coaching Brisbane
Privacy Policy | Terms & Conditions
© Copyright 2018-2025 The Climbing Dietitian. All RIghts Reserved.
  • Home
  • Meet Your Dietitian
  • Work With Me
    • 1:1 Nutrition Coaching
    • Dietitian Consultations
    • Weight Loss Coaching
    • Basketball Dietitian
    • NDIS Dietitian Support
    • Hire Me As A Speaker
    • Grassroots Nutrition Initiative™
    • What The FAQ
  • E-Books
  • Blog
  • Podcast
  • Contact Me